Calcium is an essential mineral for bone health, muscle function, and overall body wellness. While milk has long been regarded as the go-to source for calcium, there are plenty of other beverages that not only match but even surpass the calcium content of milk. For those seeking variety or exploring alternatives due to lactose intolerance, dietary restrictions, or personal preference, here are four drinks with more calcium than milk. Strengthen your bones with every sip of these calcium-rich options!
1. Fortified Plant-Based Milks
Plant-based milks have surged in popularity, offering an incredible range of options such as almond milk, soy milk, oat milk, and pea milk. Many of these are fortified with calcium, often containing more of the mineral than cow’s milk.
- Calcium Content: A typical cup (240 ml) of fortified almond or soy milk contains between 450–500 mg of calcium, which is significantly higher than the 300 mg found in a cup of cow’s milk.
- Other Nutrients: Besides calcium, these plant-based alternatives are often enriched with vitamin D, which aids in calcium absorption, and vitamin B12, especially important for those following a vegan diet.
- Best Options: Choose unsweetened versions to avoid added sugars. Brands like Ripple’s pea milk and Silk’s fortified almond milk are excellent choices.
Not only do these milks pack a calcium punch, but they’re also versatile—use them in smoothies, cereals, or as a base for creamy soups.
2. Orange Juice Fortified with Calcium
If you love a refreshing glass of orange juice in the morning, upgrading to a calcium-fortified version can help you hit your daily intake goals. Fortified orange juice provides an easy and delicious way to boost your calcium levels while also offering a burst of vitamin C.
- Calcium Content: A single cup (240 ml) of calcium-fortified orange juice contains approximately 350–500 mg of calcium, depending on the brand.
- Other Nutrients: The vitamin C in orange juice enhances calcium absorption and supports immune health. Some fortified options also include added vitamin D.
- Pro Tip: Shake the carton well before pouring, as calcium can settle at the bottom.
For a refreshing twist, mix fortified orange juice with sparkling water or use it as the base for a nutrient-packed smoothie.
3. Plant-Based Protein Shakes
Protein shakes designed for active lifestyles are often fortified with key nutrients, including calcium. These drinks cater to athletes, fitness enthusiasts, and anyone looking to enhance their bone health while meeting protein needs.
- Calcium Content: Depending on the brand, a ready-to-drink plant-based protein shake can offer 400–600 mg of calcium per serving.
- Other Nutrients: Many of these shakes also provide substantial amounts of protein, vitamin D, and magnesium—nutrients essential for bone health.
- Best Options: Look for shakes made from pea protein or soy, such as Orgain Organic Plant-Based Protein or OWYN (Only What You Need) shakes.
These protein-packed drinks are not only convenient but also a great addition to post-workout routines or as a snack to keep you energized.
4. Sesame Seed Milk
Sesame seeds are a lesser-known but highly potent source of calcium. When turned into sesame seed milk (also called tahini milk), this drink becomes a calcium powerhouse.
- Calcium Content: One cup of homemade sesame seed milk can contain up to 700–800 mg of calcium, depending on the ratio of sesame seeds to water.
- Other Nutrients: Sesame seeds are also rich in magnesium, phosphorus, and healthy fats, all of which contribute to bone health.
- How to Make It: Blend 1 cup of sesame seeds with 3–4 cups of water, strain through a nut milk bag, and sweeten lightly with dates or vanilla if desired.
Sesame seed milk has a creamy texture and a nutty flavor, making it perfect for lattes, smoothies, or even as a dairy-free creamer for coffee.
Why Calcium Matters
Calcium is critical for maintaining strong bones and teeth, especially as we age. It also supports muscle function, nerve signaling, and heart health. Adults typically require 1,000–1,200 mg of calcium per day, though this can vary based on age and gender.
While dairy milk has been the traditional choice for calcium intake, expanding your options to these alternative drinks can make it easier and more enjoyable to meet your daily needs. Fortified plant-based milks, calcium-rich juices, protein shakes, and sesame seed milk not only rival but often exceed the calcium content of cow’s milk, offering a diverse range of flavors and benefits.
Tips for Maximizing Calcium Absorption
To make the most of the calcium in these drinks, pair them with vitamin D-rich foods or supplements, as vitamin D is essential for calcium absorption. Additionally, spread your calcium intake throughout the day, as your body can only absorb a limited amount at once.
The Bottom Line
You don’t need to rely solely on milk to get your daily dose of calcium. These four drinks offer delicious and effective alternatives that provide even more calcium than traditional cow’s milk. Whether you’re sipping on fortified almond milk, enjoying a glass of calcium-enriched orange juice, or indulging in creamy sesame seed milk, you’re strengthening your bones with every sip. So, mix things up and enjoy the variety—your bones will thank you!
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